We exercise for many reasons. Some do it to look better, some to get rid of their pain in the back, and some compete. This article, however, is aimed at those who are enthusiastic about cycling and are trying to burn some fat. How do we go about this?
Food
When trying to lose weight, many people turn to rigorous diets. However, true athletes know that this also results in muscle mass loss. Remember, we are trying to burn fat, not lose our power on the way as well. So, how do we tackle this while on the bike? Well, this paragraph is more about what you do off the bike. You need to eat a lot of protein to make up for muscle mass you may lose along the way. Carbs are great for energy, but if your diet consists more of chicken, fish, and nuts, you are likely to keep up your performance levels while you are losing weight.
Additionally, it is of great importance how big your meals are and how they are spread across the day. You should probably eat around 5 times a day but reduce the portions. That way, you don’t put a strain on your body from too much food and you won’t get sleepy after a big meal.
Tempo
Normally, you need to be able to use your bike the same way people walk. In other words, ride at a moderate tempo that makes you work hard, but still allows you to, say, hold a conversation. In addition to these moderate sessions, you also need to include a few high-intensity workouts.
Optimally, you should be able to cycle about three or four hours a week if you are looking for moderate weight loss. For faster results and for those that take exercising seriously, you have to exceed this limit. Consider interval-style sessions, where some parts of your session are moderate and some require you to push your limits to the extremes.
Upper Body
Cyclists often have a body that can kick down a door, but struggles with pushups and pullups. For optimal fat loss, you need to incorporate training sessions that focus on your upper body. The purpose of this is not the aesthetics, though it’s a bonus. It helps you lose fat in areas that don’t change easily.
Diary
To keep track of your progress, it is a good idea to keep a journal of your sessions. This also works well with other types of exercising as well. You need to keep track of your weight, muscle mass (if possible), duration of sessions, and dietary habits. This will allow you to stay on track and you can see your progress, even if it is hard to tell at first glance.